- The classic 2 x 20 - I like to do theses at sweetspot
8 minutes on 2 minutes rest repeated 4 times seems to be very popular protocol in a lot of research papers. With a total of 32 minutes of work I try and do these at just slightly over threshold
40 sec on/20 sec off (2 sets of 10) - Done at 120% of FTP
Bread and Butter interval sessions
Moderator: Moderator Team
In full disclosure I am a self-coached (and I use that term loosely) masters athlete. I prefer to keep my training sessions simple rather than get caught up in some of the very complex and specific interval sessions that are offered through a variety of training platforms. I might be getting cynical in my old age but I feel that some of these sessions are more based on gimmick than based on any evidence. I would like to know what your favorite go to interval session is. Here is my short list:
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Well, basic exercises for master athlete (road, MTB)cyclist:
Aerobic capacity work: 2-5 min intervals, e.g. 5x3 min sets done 3-4 times, also sets of 30 sec on-30 sec off or similar;
Anaerobic treshold and sweetspot work: 2-4 x 15-30 min;
Aerobic treshold work: 1 x 2-4 hours.
Aerobic capacity work: 2-5 min intervals, e.g. 5x3 min sets done 3-4 times, also sets of 30 sec on-30 sec off or similar;
Anaerobic treshold and sweetspot work: 2-4 x 15-30 min;
Aerobic treshold work: 1 x 2-4 hours.